Name: Playbook - Heather Watkins - (Home) Lower body (Quads & Glutes)
Uploaded: 2024-04-23T23:11:47.071Z
Duration: 40 min
Description: (Home) Lower body (Quads & Glutes)

Angela

Melissa Watson

Sara

Erin

Hailey

Lindsey

Had to modify a bit but that was a quad burner!

Katie Stagner

Mandy

Hannah

Michelle Reynolds

Amanda McClure

Courtney

Quads are on fire! The finisher is killer. 🔥🔥🔥

Mallory

Sarah

Starting with a superset & adding some circuits into the mix. 

Finisher: Choose box jumps or step ups, as few breaks as possible to get to the 50 reps!

This is a Quad BURNER! 🔥 Go get it!

Don’t forget to stretch before and after!

- Place band around your thighs
- Assume half squatted position
- Keep feet shoulder width apart and straight ahead
- Step laterally with one leg then catch up with the other

Lateral banded squat walk

Warmup:

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Goblet Squat

8 per leg
-use your working leg, drive your leg into the bench/box to lift yourself up. Avoid using your back leg to push off the ground!

Step Up to Curtsy Lunge

Superset:

- Begin with one foot back
- Lower down to 90 degrees and rise back up
- 12 reps each leg

Stationary Lunge

Narrow stance squat + Wide stance squat = 1 rep

Narrow to Wide Squat

- Push your hips as you come down
- Reach parallel and explode up

Jump squats

Circuit 2:

Sit tall against a wall or upright on your own with legs extended in front. 

Contract your core as you lift one leg up, writing an L with your foot

15 per leg

Seated L’s

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold for time

Wall sit

Circuit 3:

Choose one or the other. 50 reps… take as little breaks as possible to reach the 50!

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side
* Reps are total, divide between sides

DB step ups (the alternative to box jumps)

Finisher:

(Home) Lower body (Quads & Glutes)

Cindy

(GYM) Lower Body & Core

Awesome.  Even though I only had time for two rounds. Know I’ll be sore tomorrow. Thanks!!

Heather

Toni Fisher

Might be my fave lower body workout yet! 🙌🏼

Home - Lower Body

Miranda

Burning in all of the right places! 👌🏻

Michelle

Tuesday: (Home) Lower Body

(Gym) Lower Body

Tuesday (GYM): Lower Body + Core

I have done a few of Heathers challenges and really enjoy them. After moving and doing all the things that comes with that I was looking to ease back into a routine. This is the perfect way to do that! It makes working out such a breeze for anyone, beginner or advanced. This workout was easy to follow, challenging, and rewarding in the end.

Brooke

Kandice

Tuesday (Gym): Lower Body

Squat double pulse lunges 🤯😵‍💫

(Home) Lower Body & Core

Hilary

Great leg and 🍑 burn! Major sweat session! 😅

Allison

Friday (Home): Lower Body

I like this workout so much I’ve done it two weeks in a row 🥵💜

Trisha McGary

MELISSA HARRIS

Friday (Gym): Lower Body

Friday: (Gym) Lower Body

Olivia Lester

Booty is on fire after that finisher 🔥

Kali

This workout kicked my booty…literally! 😅🍑💪🏼

Did weighted wall sits for 1 minute each on the finisher! 🔥

Tuesday (Home): Lower Body

One of my favorite workouts! Set a new PR on leg press! 500 lbs 😳

Taylor

Monday: (Gym) Lower Body

Thursday: (Gym) Lower Body

Amanda

Those squat pulses! 👌🏻👌🏻🔥🔥 I also did this one with my kiddo present the entire time. Another thing I love about these, kid friendly! ♥️🥰

(Home) Lower body (Quads & Glutes)

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